Self-perception: What It Is, Theories, Examples And How To Improve It
How we see ourselves—our self-perception—plays a powerful role in shaping our behavior, emotions, goals, and relationships. It influences the choices we make, the risks we take, and even how we treat others. Yet, many people go through life unaware of how distorted or inaccurate their self-perception might be, and how this affects their overall well-being.
In psychology, self-perception is not just a casual opinion we hold about ourselves; it’s a complex, dynamic process deeply rooted in cognitive, emotional, and social mechanisms. Understanding what self-perception is, where it comes from, and how we can improve it opens the door to greater confidence, healthier relationships, and a more fulfilling life.
Self-perception refers to the image or understanding we have of ourselves—our personality, traits, emotions, capabilities, and behaviors. It includes how we see our appearance, how we think others view us, and how we believe we behave in various situations.
It’s closely related to concepts like:
Self-concept: The broader cognitive schema of who we are.
Self-esteem: The evaluative aspect, or how much we like ourselves.
Self-awareness: The ability to reflect on our own internal states and behaviors.
In simple terms, self-perception answers the question: “Who do I think I am?”
Theories of Self-Perception
Several psychological theories explain how self-perception develops and influences behavior. Each offers a different lens through which to understand this vital aspect of our psyche.
Self-Perception Theory (Bem, 1967)
Psychologist Daryl Bem’s Self-Perception Theory suggests that people develop their attitudes and beliefs by observing their own behavior, especially when internal cues are weak or ambiguous.
For example, if you frequently volunteer at a local shelter, you might conclude, “I must be a compassionate person,” based on your actions. According to this theory, we infer who we are by what we do, much like an outside observer would.
This theory contrasts with the traditional view that behavior is driven by pre-existing internal states. Instead, it suggests a reverse relationship, where behavior informs self-perception.
Social Comparison Theory (Festinger, 1954)
According to Leon Festinger’s Social Comparison Theory, people evaluate themselves by comparing themselves to others. This comparison can be upward (with someone better) or downward (with someone worse), and it greatly shapes how we perceive our own worth, abilities, and identity.
These comparisons are often subconscious but deeply influential. For example, constantly seeing idealized bodies on social media can lead someone to perceive themselves as unattractive, even if this belief isn’t grounded in reality.
Looking-Glass Self (Cooley, 1902)
Sociologist Charles Cooley proposed that self-perception forms through reflected appraisals—essentially, how we think others see us. This process includes:
Imagining how we appear to others
Imagining how they judge us
Developing feelings about ourselves based on these imagined judgments
In other words, our self-perception is shaped by our interpretation of others’ perceptions. If we believe others see us as kind and intelligent, we are more likely to see ourselves that way, too.
Self-Discrepancy Theory (Higgins, 1987)
This theory focuses on the gaps between different versions of the self:
Actual self: Who we believe we are
Ideal self: Who we wish to be
Ought self: Who we think we should be (often shaped by societal norms)
When there’s a significant discrepancy between these selves, emotional distress can occur—such as shame, guilt, or anxiety. Recognizing these internal mismatches is key to understanding certain mood disorders and low self-esteem.
Components of Self-Perception
Self-perception is multi-dimensional and includes several key components:
Physical self-perception: How we view our physical appearance and body
Social self-perception: Our sense of how we relate to others socially
Moral self-perception: How we perceive our values and moral standing
Academic or professional self-perception: Our view of our intelligence or competence
Emotional self-perception: Our awareness and understanding of our emotional responses
A healthy self-perception is balanced across these domains and allows for flexibility and growth.
Examples of Self-Perception in Daily Life
Self-perception manifests in almost every choice we make, often without us realizing it.
A student who believes they are “bad at math” may avoid STEM careers, limiting their future based on a fixed self-perception.
An employee who sees themselves as incompetent might over-apologize, fail to advocate for themselves, or burn out trying to overcompensate.
Someone who sees themselves as socially awkward may avoid social events, reinforcing isolation and confirming their belief.
Conversely, positive self-perception can lead to more opportunities, resilience, and better mental health. A person who believes they are adaptable and capable is more likely to take on challenges and grow from failure.
How Self-Perception Shapes Behavior
One of the most powerful insights in psychology is that what we believe about ourselves becomes a self-fulfilling prophecy. If you believe you’re confident, you’re more likely to act in ways that reinforce that confidence. If you see yourself as a failure, you may unconsciously sabotage your own success.
This cyclical nature of self-perception is driven by:
Cognitive biases, such as confirmation bias, where we focus on evidence that supports our beliefs
Emotional regulation, where our feelings are shaped by what we believe about ourselves
Behavioral reinforcement, where actions that align with our self-perception feel more comfortable or natural
Improving self-perception can radically change how we behave and experience life.
How to Improve Self-Perception
The good news is that self-perception is not fixed. With awareness and effort, it can be reshaped in healthier, more empowering ways.
1. Increase Self-Awareness
Start by observing your internal dialogue. Are your thoughts about yourself encouraging or critical? Journaling, meditation, and therapy can help uncover limiting beliefs or self-sabotaging patterns.
2. Challenge Negative Self-Talk
Cognitive-behavioral techniques encourage identifying and reframing negative automatic thoughts. For example:
“I’m always messing up” → “I made a mistake, but I can learn from it.”
“No one likes me” → “I have people in my life who value me, even if I feel lonely right now.”
Changing the narrative you tell yourself changes your self-perception.
3. Focus on Behavior
Based on Self-Perception Theory, engaging in new, positive behaviors can reshape how you see yourself. If you want to see yourself as confident, practice speaking up in meetings or social situations. Let your actions inform your identity.
4. Avoid Harmful Comparisons
Unfollow social media accounts or avoid environments that trigger negative comparisons. Instead, compare yourself to past versions of you to measure growth. Focus on progress, not perfection.
5. Surround Yourself with Positive Influences
People who reflect back a positive, realistic image of who you are can help correct distorted self-perception. Healthy relationships reinforce healthy self-views.
6. Set Realistic, Achievable Goals
Success breeds confidence. By setting small, attainable goals and achieving them, you gradually build a more empowered sense of self.
7. Practice Self-Compassion
Be gentle with yourself. Treat yourself as you would a friend going through the same struggle. Self-compassion reduces shame and promotes emotional resilience, both of which are key to changing how we see ourselves.
Why Self-Perception Matters in Psychology
Psychologists study self-perception because it is foundational to mental health. Distorted self-perception is linked to conditions like:
Depression
Anxiety disorders
Eating disorders
Personality disorders
Low self-esteem and poor decision-making
Understanding and improving self-perception can lead to better outcomes in therapy, education, work performance, and personal relationships.
Moreover, interventions that target self-perception can be highly effective in building long-term psychological resilience. Helping someone change how they view themselves is one of the most profound transformations that therapy can offer.
FAQs about Self-Perception
What is the difference between self-perception and self-esteem?
Self-perception refers to the way we view ourselves overall, while self-esteem is the evaluative component, or how much we value or like ourselves. Self-perception includes broader traits and beliefs, not just whether we feel good or bad about ourselves.
Can self-perception change over time?
Yes. Self-perception is fluid and can change with new experiences, relationships, challenges, or deliberate self-improvement. Therapy, life events, and personal growth often reshape how we see ourselves.
How does self-perception develop?
Self-perception develops through a mix of internal observations, social feedback, cultural influences, and life experiences. From childhood to adulthood, we absorb messages about who we are from parents, teachers, peers, and the media.
Is it possible to have a distorted self-perception?
Absolutely. People can overestimate or underestimate their abilities, appearance, or worth, often due to trauma, anxiety, perfectionism, or social comparison. Recognizing and correcting these distortions is a key part of improving mental health.
How does improving self-perception benefit mental health?
When you view yourself more accurately and compassionately, you’re less likely to fall into patterns of anxiety, self-sabotage, or depression. Improved self-perception promotes confidence, healthier relationships, and greater emotional regulation.
Bibliography
Myers, D. G. (2009). Social Psychology. Milan: McGraw-Hill.
The Decision Lab (2021). Self Perception Theory. Retrieved from: https://thedecisionlab.com/reference-guide/psychology/self-perception-theory/
